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Health foods for changing weather!

Your health in changing weather

Be it the transition from winter to summer or summers to winter, the first month brings along lots of health issues. Researchers are investigating eating patterns and individual food components to determine what can best protect us from illness during this phase. However, by eating a variety of foods from all food groups, you can ensure you're getting the vitamins, minerals, antioxidants and macronutrients your body needs to support your immune system. Here’s some food related advice….

2/21

2

Lemons

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory. Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

3/21

3

Broccoli

Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant. Note that boiling broccoli for too long can destroy much of its vital nutrients. Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities.

4/21

4

Kidney Beans

Loaded with potassium and magnesium, kidney beans help keep blood pressure in check, while their high fiber content helps reduce bad cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.

5/21

5

Tomatoes

This familiar fruit has a long list of nutrients, including vitamins A, C and K. Its deep red color comes courtesy of the antioxidant lycopene, which helps lower inflammation and cholesterol and is linked to better heart health.

6/21

6

Water

Water is the healthiest choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth. If you don't like the taste of plain water, try sparkling water or add a slice of lemon or lime. You could also add some no-added-sugar or reduced-sugar squash or fruit juice for flavour.

7/21

7

Bell Peppers

Although peppers are available throughout the year, they are most abundant and tasty during this season. Bell pepper is not only an excellent source of carotenoids, but also have abundant vitamin C. Although we tend to think about cruciferous vegetables like broccoli or allium vegetables like onions and garlic as vegetables that are richest in sulfur-containing compounds, bell peppers can also be valuable sources of health-supportive sulfur compounds.

8/21

8

Eggplant (Brinjals)

Eggplant is considered to be high in water content yet low in calorie count. This feature makes it very ideal as a healthy diet for people who want to reduce weight. The spongy texture of the vegetable is what facilitates these characteristics, hence one must consume in its natural form as much as possible. The digestive system is kept healthy and safe because of the good content of fibre in brinjals. This prevents constipation as well. The risk of colon cancer is also eliminated.

9/21

9

Olives

Traditionally, olives have been viewed as a very healthy food. The antimicrobial properties in olives and olive oil help to combat the bacteria responsible for causing stomach ulcers. Beside providing energy, they compose of significant amounts of plant-derived anti-oxidants, minerals, phyto-sterols, and vitamins. In addition, the fruits contain good amounts of minerals like calcium, copper, iron, manganese, and zinc. Further, they are small sources of B-complex vitamins such as niacin, choline, and pantothenic acid.

10/21

10

Yogurt

Yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

11/21

11

Whole wheat

Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types -- soluble and insoluble -- which are both beneficial to your health. Whole grains have other digestive benefits as well. The fiber content keeps bowel movements regular. And they help ward off inflammation, constipation, diarrhea and pain. Whole grains help prevent your body from absorbing "bad" cholesterol and lowers triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall.

12/21

12

Basil

The herbs' parts are very low in calories and contain no cholesterol, but are very rich source of many essential nutrients, minerals, and vitamins that are required for optimum health.Basil herb contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

13/21

13

Lentils

Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat.

14/21

14

Black pepper

The piperine content of black pepper makes it a great digestive. It stimulates the taste buds to signal the stomach to produce more hydrochloric acid. This acid is essential to digest proteins and other foods in the stomach, which when left undigested cause flatulence, indigestion, diarrhoea, constipation and acidity. The excess hydrochloric acid secreted helps in preventing these conditions. To aid in digestion, add a tablespoon of freshly ground pepper powder to your meal.

15/21

15

Ginger

Ginger contains chromium, magnesium and zinc which can help to improve blood flow, as well as help prevent chills, fever, and excessive sweat. Ginger improves the absorption and stimulation of essential nutrients in the body. It does this by stimulating gastric and pancreatic enzyme secretion. Ginger is ideal in assisting digestion, thereby improving food absorption and avoiding possible stomach ache. Ginger appears to reduce inflammation in a similar way to aspirin and ibuprofen.

16/21

16

Rosemary

Rosemary boosts the immune system thanks to its antioxidant, anti-inflammatory, and anti-carcinogenic properties. Because it is healing in so many ways, it boosts the overall health of the body. Studies have found that rosemary has powerful antibacterial properties against the bacteria that causes stomach ulcers and Staph infections.

Fat-free organic milk

A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat. Research shows that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.

19/21

19

Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. Allicin also fights infection and bacteria. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them.

20/21

20

Think smaller portions

Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes. If you don't feel satisfied at the end of a meal, add more leafy green vegetables or round off the meal with fruit.

21/21

21

Be careful when eating out

Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.